Met BR 'racing team'folks at Forest Park, which is supposed to be for 'everybody' but only the fast showed up including the female winner of go marathon. I did a warmup, mostly on roads near traffic (another problem) with them that came near to my tempo pace, and then made a judgement call to do my workout on my own. The official workout was 2 x 2mi @ half marathon pace, which for the slowest of these folks in my judgement was 6 minute pace or under. It might have been fun to see if all out I could have kept up for one 2 mi., but prudence won again. Boring!
so did 2 x tempo segment on quiet gravel path w 1 min R, 9:36 out, 9:41 return, about 7:10 pace. And then a cool down in the Kennedy woods.
warmup indoors and run to garden and back, usual route. did a little weeding.
wore new shoes I kind of bought to support BRR and think outside the box. Very different from what I'm used to. Kind of plastic feeling. The payoff is I can run on pavement comfortably, so I have to be very careful not to do much of that.
10 AM
biking35:00 [2] shoes: bike - ridley x-fire
Getting some biking in, in case I do duathlon in a week and a half! How's that for prep time. If it dosn't go, It'll still keep me off my hips and knees.
hour and a half of weeding, shoveling, etc. but hammered already. so much to do in this particular time slot. could be full time job to really keep up.
SLU track. adizero's are excellent track shoes w the new inserts.
3 sets of 200-200-400, 2R between intervals (3 before last 400), 3R between sets. Slowed down a little, very oxygen debt intensive.
38,38,1:24
40,40,1:27
41, 37, 1:27
8 AM
garden work40:00 [1]
weight session at garden. shovelling, wheelbarrowing...wet dirt today. lots of muscle groups, excellent workout.
2 PM
running (treadmill) 10:00 [2]
warmup at gym
rock climbing (gym) 32:00 [1]
short, but good session, lots of continuous climbing, downclimbing easy and difficult and nice 5.10a and 5.10d in corner. fun!
running (mostly grass) 55:00 [1] shoes: adidas boston boost #3
supposed to be 80 today, and immensely rewarding but taxing day yesterday: setup, visitation, service, tea, private burial, family gathering all focused around a lovely kind lady whose passion was nursing and her family.
so instead of driving nearly 3 hours total to run O in 80 degrees (not yet!), or closer woods, I kept it simple - recplex and back thru parks.